In weight loss endeavors, we are often told that carbs are bad and protein is good. While the low-carb craze has certainly proved that this method can lead to weight loss, it still has its flaws. Studies have shown that participants often gained the weight back once re-introducing carbs into their diet. Enter: carb cycling, a diet that alternates between high and low carb days and doesn’t derive the body of any important macronutrients. In addition to being health-friendly and realistic, this diet is great for those looking to drop pounds and add muscle as it was originally developed by body builders.
The plan
The game plan is simple: you will alternate between high and low carb days, every other day. You can find your ideal calorie consumption using a a tool like this. On low carb days, you should try to consume as few carbs as possible. Stick to protein and veggies. On high carb days it is recommended that you consume wholesome carbs such as brown rice, sweet potatoes, oats, and unprocessed breads.
The exercise
While the diet alone should give you results with normal exercise, it is possible to maximize the results with a workout plan that coincides with low and high carb days. Stick to cardio on low carb days to maximize the amount of fat that you are burning. Sticking to weight and strength training on high carb days will be more beneficial to your body’s recovery, and will help you to build muscle more quickly.